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Tuesday, 2 October 2012

Metabolism Booster Foods

Well, if you are like me, you would opt to boost your metabolism naturally by eating the right foods.

By eating healthy, and selecting the right foods, you can boost the calories you burn in a day.

The more calories you burn the faster you can reach your weight loss goals.

So when planning your next meals, why not add some of these healthier foods and increase your metabolic rate.

Whole Grain Cereals / Oatmeal

whole grain cerealThe complex carbohydrates and high fibers in whole grain cereals help boost your metabolism naturally by slowing down the release of insulin.  

The lower production of insulin helps to keep your metabolism going.  

When there is an increase of insulin production in the system, your body receives a signal to start storing food as fat.  The metabolism must be slowed down in order for your body to store this fat and therefore you are burning fewer calories during this time.  

So by eating these metabolism boosting foods, you will slow down the production of insulin and increase your metabolism.

Low Fat Yogurt / Skim Milk


The calcium found in dairy products has been part of many studies when it comes to weight loss.  

Studies show that those people who included 3 to 4 servings of dairy products in their weight loss plan lost significantly more weight than those who did not include dairy or either had a low dairy intake.  In this study, both groups ate approximately the same number of calories.

Yogurt is also known to be good for your digestive system, keeping you regular and healthy.

Green Tea / Coffee

Green Tea is the latest and greatest item that is being advertised as one of the best weight loss foods.  So why is green tea one of the best metabolism booster foods?  

Green Tea has a component called Epigallo Catechin Gallate, or EGCG for short.  It is this compound that is believed to be the main ingredient that helps boost your metabolism and aid in weight loss.

Additionally, both green tea and coffee has caffeine.  Caffeine speeds up your heart and the faster your heart beats the faster your metabolism.  Caffeine has also been shown to increase concentration.

Grapefruit / Oranges

orangesVitamin C is the secret ingredient to these metabolism booster foods and is said to have some fat burning quality.  

Grapefruit is by far the most common vitamin C fruit to be considered a weight loss food.  


One research at Scripps clinic showed that participants that included ½ a grapefruit to each meal lost weight.  Although the Grapefruit Diet is considered a “fad” diet, there is some merit to the weight loss results of eating grapefruit.

Jalapeno / Habanera / Cayenne

Spice it up with hot peppers.  By including these hot peppers in your foods you are boosting your metabolism naturally metabolism.  

This is because they have a thermagenic property which heats up your body.  To cool down your body requires calories, meaning an increase in your metabolism.

Not only are these spices a great metabolism booster foods, they add flavor to your recipes, so get cooking with these hot, spicy peppers.

Lean Proteins

Lean proteins like turkey, chicken, pork, beef and certain fish are great metabolism booster foods. 

chicken meal metabolism booster foodProtein is the ingredient in these foods that rev up your metabolic rate.  Protein requires more effort to digest than carbs or fat.  

This means your body is working harder to digest the protein in these metabolism booster foods and is burning more calories.


Fish fry anyone?  Okay, don’t fry the fish but if prepared in a healthy way, foods such as salmon and tuna can rev up your metabolism.  

They are loaded with Omega 3 fatty acids, which if you read my Weight Loss Myths you know your body cannot produce certain fats, so you must provide these essential fats through the foods you eat.

Studies have shown that Omega 3 fatty acids can alter the level of a hormone in your body called leptin.  These studies indicate that leptin can have an impact on your metabolism by determining whether or not you burn calories or store foods as fat.  

Higher levels of leptin means more foods stored as fat, or a lower metabolism.  But lower levels of leptin means a higher metabolism, and fish is a great way to lower your leptin.

Another healthy note on Omega-3, it is also shown to reduce the risk of certain cancers.


Vegetables

veggies
Vegetables are a great source for low calorie foods that help satisfy you and make you feel full.  Veggies contain fiber, vitamins and nutrients that help keep us healthy.  

Certain vegetables also are great metabolism booster foods such as Broccoli and Spinach. 

Spinach contains magnesium which has been known to boost the body’s fat burning process.  Other foods high in magnesium include peanut butter, tofu, whole wheat bread and my favorite, dark chocolate.

Spinach is also high in potassium which aids weight loss by keeping the body’s cells hydrated.  If your cells are not sufficiently hydrated, your metabolism will slow down.  Other potassium rich foods include bananas, honeydew and baked potatoes.

Apples / Pears

These low calorie, high fiber fruits are why these are included on the metabolism booster foods list.  These fruits will give you a satisfying sweet taste and help to keep you full longer due to the lower calorie and higher fiber content than other fruits.

According to one study from the State University of Rio de Janeiro, women who included apples and pears in their low calorie diet lost more weight than the women who did not add fruit to their weight loss plan.

For more ways to rev up your metabolic rate beyond these metabolism booster foods, be sure to read this article on Metabolism Boosters - The Natural Way.



5 Natural Metabolism Boosters



When you think of metabolism boosters, what comes to mind might be pills, or a powdered supplement or some other form that is manufactured and generally priced too high.

Instead of buying a pill or supplement to boost your metabolism you can do it naturally. 

Understanding and knowing your how your metabolism works is a key factor to losing weight.

So before you run out to the local nutrition supplement store, try going all natural first. 

There are many ways you can rev up your metabolism without spending lots of money.

These tips will help you to boost your metabolism naturally. 

Get Active

Get active by adding exercise to your weekly routine. I know, there's that dreaded word again - exercise. But people who add exercise to their weight loss plan tend to lose more weight in the same period of time as those who only diet.
woman exercisingWith aerobic exercises you will be burning fat and calories and strength training will help build lean muscles.   
The more lean muscles you have the higher your Basal Metabolic Rate (BMR) is and the more calories you will burn.
Try adding a least 30 minutes of some type of activity a day.  

With just 30 minutes a day at least 3 or 4 times a week will have a positive impact on your metabolism.  Not only will this rev up your metabolism naturally, you will feel more energized.  

If you really want to jolt your metabolism try kicking it up a notch.  

By adding spurts of high instense exercises like sprinting, your metabolism can stay revved up to five times longer than with an easier workout.  

This form of exercise is known as interval training which not only keeps your metabolism going it builds endurance.  

Eat Breakfast

This is one metabolism boosters tip that many people to this day still don't follow. You know the old saying, breakfast is the most important meal. But do you know why?
Eating a good, healthy breakfast gets your metabolism started. When you skip a meal, your metabolism slows down and your body's natural defenses take over, storing fat and saving it for fuel when needed.
So, think of breakfast as one of your metabolism boosters and eat. Remember, fat loss is what you're looking for and you burn more fat when your metabolism is working. 
Breakfast doesn't have to be a huge meal.  You could have quick bowl of cereal or a yogurt.  Just start your day right with a healthy diet and eat breakfast.

Eat Small - Eat Often

Eat smaller meals more often. Less really can be more.  By eating smaller meals more often you will feel more satisfied during the day.

SaladThe recommendation is to eat something every 2 – 3 hours.

So depending on your daily schedule, this would be 4 – 6 meals a day.
Experts are now saying that eating smaller meals more often helps keep your metabolism going. 
Remember my tip on eating breakfast? Same concept here.  Think of your meals as metabolism boosters.
Many weight loss plans will still have a typical meal plan of breakfast, lunch and dinner, but they also have times of the day for “snacks”. This, in reality, is your additional meals throughout the day.
Just remember to make these meals or snacks the right foods to continue eating healthy throughout the day.  

Protein with Every Meal

Another great metabolism boosters trick is to get lots of protein. By adding protein with every meal you are improving your lean muscle mass. The more lean muscle, the higher your BMR. 

Don’t worry, I’m not saying you have to bulk up and become a body builder. Just focus on eating the right foods. By adding protein to every meal, you are helping fuel your body with muscle.

Protein can be found in a variety of foods from many of the food groups. Red meat of course is the first thing that comes to mind. But foods like turkey or chicken, cottage cheese, fish and egg whites are another great source of protein. 

Drink Water

Water and weight loss. These 2 terms are often seen together in most weight loss tips.  

glass of waterThere is some debate amongst the experts on whether there is any real benefits to losing weight by drinking the recommended 8 – 10 glasses of water (8 oz glass).

However, most agree that people who drink this amount of water do see weight loss results.

For some, this could be because they have replaced their sugary drinks with water. 

For others, it could be as simple as feeling full from that glass of water.
Even though there have been very few scientific studies done on the benefits of drinking water for weight loss, all the successful weight loss plans do recommend drinking water. 
Find out here how else water can help with weight loss.

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